The solution for those who spend a lot of time at the desk: simple exercises that can “reset” your body in just three minutes

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Hours spent sitting, whether at the office, in the car or at home, can leave their mark on the body. Joint stiffness, incorrect posture and the feeling of constant tension are just some of the effects of a sedentary lifestyle. Fortunately, experts say there’s no need for complicated workouts to counteract these problems.

More and more research shows that movement done in short bursts, repeated throughout the day, can have important effects on health. Even a few minutes of activity every 30 minutes can support circulation, health cardiovascularand the ability to concentrate.

“It is important to rethink daily movement not as an intense and long-lasting effort, but as a sequence of small resets, naturally integrated into the daily routine”, the specialists emphasize, according to CNN.

The three-minute program that combats the effects of sedentarism

Experts recommend a simple routine that takes just three minutes and can be repeated throughout the day.

1. Controlled breathing (45 seconds)

Inhale for five seconds, exhale for seven and pause for three seconds. Keep your shoulders relaxed and avoid tensing your jaw. Exercise can help reduce tension and induce a state of calm.

2. Joint mobilization (45 seconds)

You can do head and shoulder rotations, spine exercises or circular movements of the hips and ankles. They help stimulate circulation and maintain flexibility.

3. Muscle activation (45 seconds)

A few squats, push-ups, or shoulder and chest movements are enough to put the muscles to work and combat the effects of static posture.

4. Movements involving the whole body (45 seconds)

Walking in place, light lunges or balance exercises are recommended to end the routine and get the body moving again.

For those who don’t have time for exercise, a short walk can be an equally effective alternative. Even though three minutes can’t replace a full workout program, they can prevent the build-up of tension and the negative effects of being sedentary.